If you’ve recently started with running, you may have started to think about running your first 5K, or 3.1 mile, race. But you might also be having some doubts and thinking, “Can I run a 5K?” Is it reasonable for someone with little or no running experience to train for and run a 5K?
Running a 5K is definitely a reasonable goal for beginner runners. Even someone who is generally inactive (assuming he or she has been cleared to run by a doctor) can be ready to run or a run/walk a 5K with two to three months of training.
I like to encourage new runners to train for a short distance race such as 5K because having a race as your goal is great motivation to continue running. And the rush you feel when you cross that finish line will make you want to stick with it.
Following a training schedule will help you safely prepare for the race and keep you on track. Here are some 5K training schedules for beginner runners:
Train for a 5K in a Month: This four-week training program is designed for beginner run/walkers who want to build up to running a 5K in a month.
6-Week 5K Training Schedule for Beginners: This six-week training schedule is designed for beginner runners who want to run continuously to the finish line of a 5K race.
8-Week 5K Training Schedule for Beginners: This 8 week 5K training schedule is designed for run/walkers who want to build up to running a 5K race (3.1 miles).
5 Things to Know Before Running Your First 5K
It’s completely normal to have some questions or concerns before you get started. Here some things to consider before taking on your first 5K.
1. You don’t have to run 5K (3.1 miles) before the actual race.
Many beginner runners assume that they need to run at least the race distance or beyond to be ready for the race. To be physically prepared for the race, you don’t have to run 3.1 miles before race day. If you can run or run/walk for 30 minutes, you should be able to safely and comfortably complete a 5K.
Following a training schedule will help you properly prepare for the race and feel more confident as the race gets closer. Click on the links to the 5K training schedules above to get some schedules that are suitable for beginners.
2. You shouldn’t train exclusively on a treadmill.
It’s fine to do some of your training on the treadmill, but make sure that you also do some of your runs outside. You engage different muscles when running outdoors, so if you do all of your training on a treadmill, you may have a hard time adjusting to a different surface during the race.
Doing some of your miles outside will help get you more physically and mentally prepared for the race.
3. You won’t get disqualified for walking.
Some beginners worry about having to take a walk break during a race because they think they’ll look or feel like a failure. They equate waking with throwing in the towel. There’s no shame in taking a walking break!
In fact, using a run/walk approach can be a very smart race strategy because it may help you avoid the muscle fatigue that often happens towards the end of races.
Some race participants find that taking short walk breaks actually helps them achieve an overall faster race pace than if they tried to run the entire distance.
4. You don’t need to carbo-load for a 5K.
Some people hear about runners eating lots of carbs before a big race and they think it applies before running any race. You really only need extra carbs if you’re running a longer distance race such as a half or full marathon.
If you’re running a 5K, you don’t have to load up on carbs the day before the race. Just eat what you would normally eat the day before the race, but try to avoid foods gassy, fatty, or greasy foods that might lead to gastrointestinal issues
The morning of the race, you don’t want to stuff yourself, but you also don’t want to have a totally empty stomach. It’s not a good idea to eat immediately before running because it may lead to cramping or side stitches.
Skipping breakfast altogether may cause you to run out of energy. Your best bet is to eat a snack or light meal about 90 minutes before the race starts.
Try to eat something that’s high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-5K fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk.
5. Your race number goes on the front of your shirt.
Before the race, you’ll pick up your race packet, which will include your race number (also called a race bib), race T-shirt, and possibly some other race swag. When you put on your race number, make sure you put it on the front of your shirt, not the back. You can use safety pins on all four corners of the bib to keep it in place. Here are some basic instructions for putting on your race bib.
It’s important to wear your bib to let race officials know you’re part of the race. Also, if there are official race photographers on the course, they’ll use your bib number to identify your race photos. So make sure your number is clearly visible when you see photographers on the course and especially at the finish line.
If there’s a B-Tag timing device on the back of your race bib, make sure it’s not bent or covered with clothing or a running belt.
More About 5K Racing:
- Tips for Running Your First 5K
- Racing Mistakes to Avoid
- Tips to Avoid Pre-Race Anxiety
- How to Run a 5K Without Stopping
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
